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Exercising When in Pain: Reducing Muscle Soreness with Natural Remedies for Pain, Inflammation, Arthritis and Gout


Hi Amy,

I try to exercise regularly and eat right. Recently I’ve had the most terrible pain in my low back/hip area that was recently diagnosed as Arthritis but the thing is: I’m under 30!!!

I don’t want to stop exercising but I can barely move as it is without pain!

Help!!! I don’t know what to do. Do you have any suggestions for me on what I can do to reduce the pain/symptoms without using medications?


Pain in the Butt



Dear Pain in the Butt,

I’m so sorry to hear of your situation, but I am so proud of you for your interest in turning to food, lifestyle choices and nature to improve your vitality and encourage healing; they are truly our best medicine!

The good news is there are several things you can do to help reduce your Arthritic symptoms as well as some wonderful natural remedies you can take to reduce your pain and discomfort.

Muscle soreness, pain, Arthritis and even Gout (another very painful condition) share common threads in inflammation, discomfort and disrupted mobility. I will first address your muscle soreness and pain and then speak to some natural remedies for Arthritis in particular.

Reducing Muscle Soreness and Pain

Muscle soreness and inflammation can be amplified by dehydration, electrolyte depletion and dietary deficiencies. So in addition to drinking enough water, and make sure you AVOID foods that are known to promote inflammation such as:

  • Transfats (packaged foods, things in wrappers, frozen dinners and ‘weight loss meals”)
  • Omega 6 Vegetable Oils (vegetable oils: Sunflower, Safflower, Soy, Soybean, Canola, store-bought salad dressings, mayonnaise, nuts and seeds and nut butters- peanut, almond, etc.)
  • Processed Foods
  • Fast Foods
  • Packaged, convenience foods
  • “Diet” and “Meal Replacement” foods

On the contrary, altering your diet to include more Omega 3 Fats and oils will have anti-inflammatory effects. So be sure to include:

  • Organic Olive Oil
  • Organic Avocados (I have about a half a one a day!)
  • Wild Oily fish like Salmon, Mackerel and Sardines (I get mine shipped directly to me from
  • Organic Walnuts (not too many though, ‘cuse they’re high calorie!)
  • Organic Flaxseeds

In addition, Vitamin D and Zinc have also been found to control inflammatory stress while polyphenols, the phytonutrients found in berries, help prevent muscle damage caused by the stress of exercising.

Relieving Inflammation, Arthritis and Gout Pain and Discomfort

For centuries, people have been using the humble little tart cherry for arthritis and gout relief and numerous studies have been published that establish the anti-inflammatory benefits of the Montmorency tart cherry.

Apparently the tart cherry contains natural anthocyanins which act as Mother Nature’s anti-inflammatory drugs (NSAIDs) – just like the popular Advil and Motrin but without all the unwanted side effects like stomach, heart and kidney problems! Plus, some studies have shown them to be more potent than Aspirin!

In season you can get fresh, organic cherries at Farmer’s Markets or your local grocery store, but they can be hard to find. Also, you must be sure to ingest an adequate amount to get a therapeutic effect, therefore, here are some options for you:

  • Look in the Freezer Section. Find frozen organic cherries at your local grocer
  • Drink Juice Concentrate. A glass of cherry juice every morning can do the trick! A good source is Traverse Bay Farms: They have FREE shipping on the cherry juice concentrate.
  • Take Juice Extract. An excellent source is by Fruit Advantage: They have FREE shipping on capsules too…and they contain NO SUGAR!

For more information on natural arthritis relief, please be sure to see my article on Arthritis Relief and Fish Oil.

As you can see, there’s A LOT you can do to help yourself! Please give my suggestions a try for at least 2-3 weeks to look for results- but most likely you’ll find relief way before then! I hope it helps and we see you back at one of my classes real soon!






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